PlanWorkouts

Exercise 0746 · REF MzNnwx9

Smith Back Shrug exercise animation

Smith Back Shrug

Category
Back
Equipment
Smith Machine
Target
Traps

Doing shrugs in the Smith machine fixes the bar path vertically, which takes the stabilizing demand of a barbell shrug out of the equation and lets you focus purely on driving the traps up. That fixed path is a trade-off — some lifters find it doesn't let the shoulders move through their natural slightly diagonal path, which can feel awkward. It's a reasonable choice for isolating the traps once grip becomes the limiting factor on dumbbells.

How to Do the Smith Back Shrug

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your arms straight and allow the barbell to hang in front of your thighs.
  4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
  5. Hold for a moment, then lower your shoulders back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Back Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps

Equipment Alternatives

Don't have smith machine? These target the same traps with different equipment.

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps

FAQ

What muscles does the Smith Back Shrug work?
The Smith Back Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Smith Back Shrug?
The Smith Back Shrug is done with a smith machine.
What's a good alternative to the Smith Back Shrug?
If you don't have access to a smith machine, the Scapula Dips targets the same traps using body weight instead.